A LOT has changed in the nutrition world.  As we expose the underbelly of the food industry and understand that our taste buds have been hijacked and processed food is wreaking havoc on our health, it’s hard not to feel ‘played.’

 

I trained as a dietitian in the late 90’s and, to be honest, I’m pretty disappointed in how much we got wrong. However, because I’m just a wee bit obsessed with nutrition, I was able to add to my training and now practice through a functional health lens which emphasizes gut health and food as medicine.  

 

One of my missions is to make sure as many people as possible learn what REAL nutrition is and realize that food should be celebrated! I’m here to let you know that what and when you eat makes a huge impact on the way you feel and show up in your day. But you need to make sure you are getting the right advice!! And, oftentimes, people can be resistant to these changes because diet culture has had such a strong voice over the past few decades.  

 

Here are my top five ‘stuck in the 90’s’ food rules that you should change today! 

 

1. Eat less and exercise more 

2. Snack every 2-3 hours

3. Eat low fat foods

4. Limit eggs to 3 per week

5. Eat margarine instead of butter

 

Consider the following instead...

 

• Eat real food with plenty of protein and fibre to keep you feeling full and satisfied so you won't feel the need to snack...and you will effortlessly keep calories down. If you lead with protein and fiber, you will feel calm, cool and collected without obsessing about what you will eat next!

 

• Exercise smart. Move - A LOT. But don’t do too much intense exercise that will tap your adrenals. Cortisol spikes from too much stress on the body doesn’t do well for your weight goals. Consider more resistance training, instead of more cardio to help build a healthy metabolism. Walk a lot and remember to rest. 

 

• Eat larger meals and stop snacking. This takes a bit of time to get used to because your meals need to be a lot larger….but they will often keep you full for 5-6 hours if done properly. When you omit snacking and fast over at least 14 hours/night, you start to tap into your fat stores...and that’s usually a good thing. 

 

• Eat foods that contain healthy fats. We NEED healthy fats for cell integrity, vitamin absorption and skin health. Don’t be afraid to add avocados, olive oil, coconut oil, grass-fed butter, ghee and avocado oil to your meals. 

 

• Eat eggs daily if they feel good in your body. Personally, I eat 2-3 eggs most days to break my fast around 11:00am. They give me plenty of high quality protein, choline, Vit. D, Vit. K and iron. We now know that the cholesterol in foods does not raise the cholesterol in our blood. 

 

• Eat grass-fed butter in moderation. I love butter (it’s hard for me not to eat it right off the knife). Butter from cows fed grass is higher in omega-3 fats than conventional butter...and it just plain tastes better too! I still shake my head that I was told in my nutrition degree that margarine was healthier than butter! Just compare the ingredient lists! 

 

If you would like to better understand how to implement these important tips into your unique life, please don’t hesitate to reach out. I would love to chat about how I can help you take charge of your health and make the transformations you deserve.